Thursday, June 21st

Shoulder Press 8-8-8 to an 8RM

Strict Pullups 8-8-8, weighted if possible.

then,

3 Rounds for time of:

400M Run

21 Ring Rows

15 Box Jumps (24/20) (RX+ 30/24)

9 Bench Press (185/110) (RX+ 205/125)

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Wednesday, June 20th

Back Squat 8-8-8 to an 8RM

Glute Ham Raise 8-8-8

then,

100ft KB OH Walking Lunge/Right Arm (53/35)

100ft KB OH Walking Lunge/Left Arm (53/35)

80 KBS (53/35)

60 Calorie Assault Bike

40 Burpees

20 Back Squats (225/155)

For time.

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Tuesday, June 19th

Push Jerk 5-5-5-5 to a 5RM

Barbell Rows 5-5-5-5 to a 5RM

then,

15:00 amrap of:

15-S2OH (95/65)

12-T2B

9-KB Snatch (53/35)

*compare to 6/1/17

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Sunday, June 17th

Happy Fathers Day!

High (pocket) Hang Squat Cleans 5-5-5-5 to a 5RM

then,

21-15-9 each:

Calorie Row

Hang Power Clean (135/95)

*2 Wall Walks between each exercise.

**compare to 5/28/17

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Saturday, June 16th

Skill Practice: Bar Muscle Ups

then,

Tabata (8 rounds each of :20 on :10 off)

Bar Muscle Ups

Ring Dips

KBS (53/35)

Jumping Lunges

Situps

Score = Total Reps.

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Friday, June 15th

Last day of Metcon week

“Nield”

For Time:

400M Run

10 Deadlifts (245/155)

1 Rope Climb (15′)

400M Run

10 Deadlifts

2 Rope Climbs

400M Run

10 Deadlifts

3 Rope Climbs

400M Run

10 Deadlifts

4 Rope Climbs

400M Run

10 Deadlifts

5 Rope Climbs

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Wednesday, June 13th

Metcon Week

25 Calorie Assault Bike

25 Full Snatch (95/65)

25 Burpees Over Bar

20 Calorie Assault Bike

20 Full Snatch

20 Burpees Over Bar

15 Calorie Assault Bike

15 Full Snatch

15 Burpees Over Bar

10 Calorie Assault Bike

10 Full Snatch

10 Burpees Over Bar

5 Calorie Assault Bike

5 Full Snatch

5 Burpees Over Bar

For time.